Why You Should Eat Walnuts During Pregnancy?

walnuts during pregnancy
walnuts during pregnancy

Incorporating walnuts into a pregnant woman’s diet can be a wise decision as these nuts boast many essential nutrients crucial for supporting the health of both mother and child during pregnancy.

Is it good to eat Walnuts during pregnancy?

There is evidence to suggest that consuming walnuts during pregnancy can have positive effects on both the mother and infant. A study conducted on pregnant rats with diabetes found that walnut oil-derived polyunsaturated fatty acids (PUFA) had beneficial effects on glucose metabolism, pregnancy outcomes, oxidative stress, and lipid metabolism [1]. Additionally, a cross-sectional study found that maternal food consumption habits, including walnuts, had a positive effect on neonatal outcomes and blood biochemical parameters [2].

Nutritional Benefits of Walnuts

Rich in Omega-3 Fatty Acids

  • 🌰Walnuts are a rich source of omega-3 fatty acids, especially alpha-linolenic acid (ALA).
  • 🧠 Omega-3 fatty acids in walnuts promote brain growth, cognitive function and reduce inflammation.
  • 👶 Omega-3 fatty acids in walnuts support the healthy development of the child’s eyes and brain.
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Excellent Source of Protein

  • 🤱Protein is important during pregnancy for the growth and repair of tissues for both the mother and the baby.
  • 🧐Walnuts are a plant-based source of protein.
  • 🥦Walnuts can be an excellent option for vegetarian or vegan mothers-to-be.

High in Fiber and Essential Nutrients

  • 🌰 Walnuts are a rich source of dietary fiber.
  • 👶 They promote healthy digestion and prevent constipation.
  • 💊 Walnuts contain essential nutrients such as vitamin E, folate, and magnesium.
  • 👩‍👦 These nutrients benefit both the mother and baby’s overall well-being.
  • 💪 Vitamin E is an antioxidant that helps protect cells from damage.
  • 🧠 Folate plays a crucial role in the development of the baby’s brain and spine.
  • 🩺 Magnesium is important for the mother’s blood pressure regulation and bone health.

Walnuts and Brain Development

Omega-3 fatty acids in walnuts:

  • Critical for brain health and cognitive function
  • Support memory, attention span, and mental acuity
  • Contribute to optimal brain development in babies during pregnancy

Role in the neural development of the fetus:

  • Omega-3 fatty acids aid in the formation of neural connections
  • Promote healthy brain development
  • Crucial for the development of the neural tube, brain, and spinal cord

Walnuts and Pregnancy Health

Cardiovascular Health

Consuming walnuts has also been associated with health benefits such as a reduced risk of heart disease and cancer [3]. A randomized controlled trial found that consuming 64 grams of walnuts per day for six weeks as part of a low-fat, low-cholesterol diet had positive effects on serum cardiovascular risk factors [4]. 

Blood Pressure Regulation

Hypertension is a common concern for pregnant women worldwide. Fortunately nature has provided us with an excellent solution: walnuts! These nuts contain significant amounts of arginine – an amino acid essential for maintaining healthy blood pressure levels. Incorporating this nutritious food into your regular diet could prove highly beneficial in combating hypertension throughout your pregnancy journey.

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Gestational Diabetes Prevention

gestational diabetes can have negative effects on maternal health and fetal development alike. Preventative measures such as including walnuts in ones daily diet may help minimize these risks due to their potential ability to regulate blood sugar levels thanks to their low glycemic index while also improving insulin sensitivity through their array of beneficial nutrients.

Managing Weight and Energy Levels

Satiety and Weight Management

Eating walnuts during pregnancy can promote satiety, reduce hunger, and help manage weight gain and cravings, which can support the well-being of both the mother and the baby.[5]

However, a study on whether regular walnut consumption leads to weight gain found no significant difference in weight gain between participants who ate walnuts and those who did not [6]. 

Boosting Energy during Pregnancy

walnuts come packed with healthy fats and proteins that aid in producing consistent energy throughout the day. 

Incorporating them into ones daily diet could potentially alleviate exhaustion symptoms associated with pregnancy.

Safety Considerations and Moderation

Allergies and Sensitivities

🥜While walnuts are generally safe during pregnancy, individuals with nut allergies should consult with their healthcare provider before consuming them. 

Portion Control and Moderation

🌰Walnuts are a nutritious snack, but pregnant women should exercise moderation and limit their consumption to one ounce or 14 halves per serving due to their high calorie content. 

Including Walnuts in a Pregnancy Diet

Snack Ideas and Recipes

  • 🌰 Walnuts are a recommended snack during pregnancy.
  • 🍽️ They can be added to trail mix or sprinkled on yogurt parfait.
  • 🔥 Roasting them with cinnamon and honey creates a tasty and healthy snack.
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Incorporating Walnuts in Meals

  • 🌰 Walnuts are a great source of nutrition that can be easily incorporated into meals.
  • 🍽️ Adding walnuts to morning oatmeal or salads can provide some crunch and extra nutrition.
  • 🍠 They can also be used as a topping for baked sweet potatoes, adding flavor and nutrients.
  • 🥣 Incorporating walnuts into homemade granola is another tasty option.
  • 🌟 Adding walnuts to meals is an easy way to enhance their nutritional value and taste.


Can eating walnuts during pregnancy harm the baby?

Expectant mothers need not worry about the safety of consuming walnuts during their pregnancy provided they do so in moderation. The consumption of these nutritious nuts can offer numerous health benefits.

How many walnuts can I eat during pregnancy?

It is recommended to consume one ounce of walnuts, or about 14 halves, per serving during pregnancy.


  • 🌰 Walnuts are a nutritious and safe option for inclusion in a well-balanced diet during pregnancy.
  • 🧠 They support brain development during pregnancy.
  • 💓 They promote cardiovascular health during pregnancy.
  • 🩸 They help regulate blood sugar levels during pregnancy.
  • ⚖️ Consuming walnuts in moderation can aid in weight management during pregnancy. 
  • ⚡ They boost energy levels during pregnancy.
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